Crossfit Pistoleros

Forging Elite Athletes

Monday 10/13/2025

CFP
WARM-UP
1 ROUND
100m PVC Overhead Run
10 90-90 Hip Rotations
10 Scap Pull Ups
10 Ring Rows
Into…
1 ROUND
100m Run
10 PVC Pass Throughs
10 Cossack Squats
10 Kip Swings
Into…
1 ROUND
100m Run
10 PVC Behind the Neck Strict Press from ¼ Squat
5 Power Snatch or 5 Power Cleans
10 Narrow Air Squats OR Alt. Single Leg Box Squats
3-5 Big Kips + 3-5 Kipping Pull-Ups, Jumping Pull-Ups, or Ring Rows

STRENGTH (PERFORMANCE) — 1×7 @ 50% (RPE 5) 1×7 @ 60% (RPE 6) 1×7+ @ 70% (RPE 7)* Overhead Squat
Overhead Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps
STRENGTH (FITNESS) — 1×7 @ 50% (RPE 5) 1×7 @ 60% (RPE 6) 1×7+ @ 70% (RPE 7)* Front Squat
Front Squat for load:
#1: 7 reps
#2: 7 reps
#3: 7 reps

WORKOUT (PERFORMANCE)
2 ROUNDS FOR TIME
30 Alt. Pistols
20 Pull-Ups
10 Overhead Squats (135/95)
(Score is Time)

WORKOUT (FITNESS)
2 ROUNDS FOR TIME
30 Alt. Single Leg Box Squats*
20 Ring Rows
10 Front Squats (135/95)
*Option for Narrow Stance Air Squats.
(Score is Time)

OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 SLOW Bird Dogs
10 Slow Alt. Scorpions
10 Alt. Groiners w/Twist*
5 Up Dog to Down Dogs
-Rest as Needed b/t Sets-
*Option to straighten the front leg after the groiner.

EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
400/300 Alt. Box Step-Ups (24/20)
Week 2 of 5 — “Chad” Extra Credit
2.) 4-5 SETS*
8 Sumo Stance RDL
8 Normal Stance RDL
8 Heels Touching RDL
*Keep Weight Moderate across all sets.

Friday 10/10/2025

CFP
WARM-UP
AMRAP x 5 MINUTES
40 Single Unders
10 Scap Push-Ups
5 Push-Up to Down Dog
5 DB Goblet Squat
10 Scap Pull-Ups
Into…
AMRAP x 5 MINUTES
20 Double Unders or 40 Single Unders
7-10 Push-Ups
5 DB Front Squats
5 Kip Swings
5 Toes to Bar or Toes to Something

STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Bench Press
Bench Press for load:
#1: 1 rep

WORKOUT (PERFORMANCE)
8 ROUNDS FOR TIME
20 Double Unders
10 DB Front Squats (50/35)
5 Toes to Bar
(Score is Time)
WORKOUT (FITNESS)
8 ROUNDS FOR TIME
40 Single Unders
10 DB Front Squats (35/20)
5 Toes to Something
(Score is Time)
OPTIONAL COOL DOWN (ALL)
1-2 SETS FOR QUALITY
1:00 Walking Rest
10 Arm Haulers
5 Calf Raises on Elevated Surface w/:03 Pause in Bottom
5/5 Moose Antlers
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) 250 Weighted Box Step-Ups*
*Wear a weighted 45/35 vest.

Thursday 10/9/2025

CFP
WARM-UP
2 ROUNDS
1:00 Bike
10 Groiners
20 Plank Shoulder Taps
10 Scorpion Stretches
Into…
1 ROUND
:45 Hard Bike
12 Up Downs
16 Walking Lunges
:45 Plank
WORKOUT (ALL)
EMOM x 20 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Walking Lunges
MIN 3 – :45 Up-Downs
MIN 4 – :45 Plank Hold
PARTNER FINISHER (ALL)
IN TEAMS OF 3…
AMRAP x 12 MINUTES
Max Cal Cardio Choice*
*P1 works, P2 completes a KB Farmer’s Hold, P3 rests. Once P1 rotates off they will start the Hold, P2 will go to the rest station, and P3 will start Cal Cardio Choice. Split Cals as needed, but order must stay the same.
(Score is Total Cals)

Wednesday 10/8/2025

CFP
WARM-UP
2 ROUNDS
10 PVC Passthrough
10 BTN Push Press
10 MB Deadlifts
10 MB Squats
10 MB Press
5/5 MB Around the World
Into…
1-2 ROUNDS
10 PVC Snatch High Pull
10 PVC Cuban press
5 PVC Snatch Balance
10 PVC OH Squat
10 MB Thrusters
STRENGTH (PERFORMANCE) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Overhead Squat
Overhead Squat for load:
#1: 1 rep
STRENGTH (FITNESS) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Front Squat
Front Squat for load:
#1: 1 rep
WORKOUT (PERFORMANCE)
EVERY 1:30 x 5 SETS
20 Wall Balls (20/14)
Max Hang Power Snatch (95/65)
-Rest 1:00 b/t Sets-
(Score is Total Hang Power Snatch Reps)
WORKOUT (FITNESS)
EVERY 1:30 x 5 SETS
20 Wall Balls (14/10)
Max Hang Power Snatch (65/45)
-Rest 1:00 b/t Sets-
(Score is Total Hang Power Snatch Reps)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES

MIN 1 – :25/:25 Moose Antlers

MIN 2 – :50 90-90 Alt. Hip Rotations

MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

EXTRA CREDIT (ALL)

NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.

1.) 4-5 SETS

8-10 Tempo Deadlifts (30X1)

20 SLOW Seated Banded Hamstring Curls

1:00 Weighted Glute Bridge Hold

-Rest As Needed b/t Sets-

Tuesday 10/7/2025

CFP
WARM-UP
3 ROUNDS
1:00 Row (EZ – Mod – Workout Pace)
10 Deadbugs*
10 Step Ups
6/6 KB Suitcase Deadlifts**
*Round 2 – Bird Dogs, Round 3 – Sit-Ups
**Round 3 – 50m Suitcase Carry (25m out, 25m back, switch hands at turn)
WORKOUT (ALL)
ON A 25:00 RUNNING CLOCK…
2000/1800m Row
-Into-
AMRAP w/ Time Remaining…
40 Sit-Ups
30 Box Jumps (Athlete Choice)
200m KB Suitcase Carry (Athlete Choice)
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child’s Pose w/Lat Stretch
-Rest as Needed b/t Sets-

Monday 10/6/2025

CFP
WARM-UP
1 ROUND
200m Run
10 Toe Touch Jumping Jacks
10 Up-Downs
100m Run
10 Toe Touch Jumping Jacks
5 Burpees
Into…
1-2 ROUNDS (Time Permitting)
6 SLOW Deadlifts
8 Scap Pull-Ups
10 Ring Rows
12 Alt. Elbow Punches
 STRENGTH (ALL) — ON A 20:00 RUNNING CLOCK… Build a 1-RM Power Clean
Power Clean for load:
#1: 1 rep
WORKOUT (PERFORMANCE)
FOR TIME
21-15-9*
Deadlifts (185/135)
Chest to Bars
*Complete a 400m Run after each round.
(Score is Time)
WORKOUT (FITNESS)
FOR TIME
21-15-9*
Deadlifts (135/95)
Jumping Pull-Ups
*Complete a 400m Run after each round.
(Score is Time)
OPTIONAL COOL DOWN (ALL)
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
EXTRA CREDIT (ALL)
NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.
1.) FOR QUALITY
300/200 Alt. Box Step-Ups (24/20)
Week 1 of 5 — “Chad” Extra Credit
2.) 3-4 SETS
10/10 Single Leg Barbell RDL
*Keep weight Light-Mod.
(Score is Weight)

10/03/25 Friday

CFP

WARM-UP

EMOM x 4 MINUTES (:45 ON / :15 OFF)
MIN 1 – Alt. Samson Lunges
MIN 2 – Yoga Push-Ups
MIN 3 – Jefferson Curls
MIN 4 – Kang Squats

Into…

AMRAP x 6 MINUTES
100m run
6 Alt. Elbow Punches
6 Muscle Cleans
3 Strict Press
3 Push Press

Scoring:

STRENGTH (ALL) — ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy 5-Rep Push Jerk

Push Jerk for load:
#1: 5 reps

Scoring:

WORKOUT (PERFORMANCE)

EMOM x 16 MINUTES
MIN 1 – 100m Run + Max Push Jerks (155/105)
MIN 2 – Rest

(Score is Total Push Jerks)

KG BB: (70/47.5)

Scoring:

WORKOUT (FITNESS)

EMOM x 16 MINUTES
MIN 1 – 100m Run + Max Push Jerks (115/75)
MIN 2 – Rest

(Score is Total Push Jerks)

KG BB: (52.5/35)

Scoring:

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :45 Calf or Foot Smash
MIN 2 – :45 90-90 Hip Rotations
MIN 3 – :45 Cat/Cow

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

No Extra Credit today. Take the day/ weekend easy and get ready for our new strength cycle starting Monday!

Scoring:

Thursday 10/02/25

CFP

WARM-UP

TEAMS OF 2…
1 ROUND (Each)
P1: 2:00 Cal Row
P2: AMRAP x 2 MINUTES…4 Box Step-Ups + 6 KB Deadlifts + 8 Crunches

Into…

1 ROUND (Each)
P1: 2:00 Cal Row
P2: AMRAP x 2 MINUTES…2 Box Jumps + 4 Russian KB Swings + 6 Sit-Ups

Scoring:

PARTNER WORKOUT (PERFORMANCE)

IN TEAMS OF 2…

FOR TIME*
80-60-40-20**
Box Jumps (24/20)
Russian KB Swings (70/53)
Sit-Ups
Cal Row

*P1 works while P2 rests. Split work as needed.
**Alt. Cals: 70-50-30-15.

(Score is Time)

KG KB: (32/24)

Scoring:

SOLO WORKOUT OPTION (PERFORMANCE)

FOR TIME
40-30-20-10
Box Jumps (24/20)
Russian KB Swings (70/53)
Sit-Ups
Cal Row*

*Alt. Cals: 30-25-15-8.

(Score is Time)

KG KB: (32/24)

Scoring:

PARTNER WORKOUT (FITNESS)

IN TEAMS OF 2…

FOR TIME*
80-60-40-20
Box Jumps (20)
Russian KB Swings (53/35)
Sit-Ups
Cal Row**

*P1 works while P2 rests. Split work as needed.
**Alt. Cals: 70-50-30-15.

(Score is Time)

KG KB: (24/16)

Scoring:

SOLO WORKOUT OPTION (FITNESS)

FOR TIME
40-30-20-10
Box Jumps (20)
Russian KB Swings (53/35)
Sit-Ups
Cal Row*

*Alt. Cals: 30-25-15-8.

(Score is Time)

KG KB: (24/16)

Scoring:

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
1:00/1:00 Couch Stretch
1:00 Olympic Wall Stretch
1:00 Frog Stretch
2:00 Foam Roll Lower Body

(No Measure)

Scoring:

Wednesday 10/01/25

CFP

WARM-UP

2 ROUNDS
5/5 Moose Antlers
10 Air Squats
5 Empty Barbell Presses*
10 Alt. Deadbugs

*Strict Press from the front rack and then gently lower to the back rack. Strict Press from behind the neck and lower back to the Front Rack. This is one rep, perform 5.

Into…

AMRAP x 4 MINUTES
4 Jumping Air Squats
4 Kip Swings
4 Burpees Over Bar

Scoring:

STRENGTH (ALL) — ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy 3-Rep Thruster

Thruster for load:
#1: 3 reps

Scoring:

WORKOUT (PERFORMANCE)

EVERY 3:00 x 5 SETS
15 Burpees Over Bar
15 Pull-Ups
5 Thrusters (135/95)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (60/42.5)

Scoring:

WORKOUT (FITNESS)

EVERY 3:00 x 5 SETS
15 Burpees
15 Ring Rows
5 Thrusters (95/65)

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (42.5/30)

Scoring:

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)

(No Measure)

Scoring:

EXTRA CREDIT (ALL)

NOTE — September’s extra credit focus will revolve around Clean Development & Ab Finisher.

1.) 3-4 SETS
1 Clean Pull
+
1 Power Clean
+
1 Hang Power Clean

*Keep weight Light-Mod across all sets.

(Score is Weight)

2.) 3 SETS
30 Alt. V-Ups
15/15 KB Side Bends
30 Banded Crunches*

*Set Band well above eye level on rig. From a kneeling position grab the band so it is directly behind your head and crunch forward getting as low as possible. It is ok for the spine to round.

-Rest As Needed b/t Sets-

(No Measure)

Scoring:

Tuesday 09/30/25

CFP

WARM-UP

2 ROUNDS
1:00 EZ Bike
8 Groiners
10 Cat/Cow
8 Samson Lunges
10 Deadbugs

Into…

1 ROUND
1:00 Mod Bike
10 Good Mornings
10 BW Lunges
8 BB RDL
10 DB Front Rack Lunges

Scoring:

STRENGTH (ALL) — 5-4-3-2 Deadlift

Deadlift for load:
#1: 5 reps
#2: 4 reps
#3: 3 reps
#4: 2 reps

Scoring:

WORKOUT (PERFORMANCE)

2 ROUNDS FOR TIME
60/50 Cal Assault Bike*
30 Deadlifts (225/155)
30 DB Front Rack Alt. Lunges (50/35)

*Cal C2: 80/60
Cal Echo: 50/40

(Score is Time)

KG BB: (100/70)
KG DB: (22.5/15)

Scoring:

WORKOUT (FITNESS)

2 ROUNDS FOR TIME
50/40 Cal Assault Bike*
30 Deadlifts (155/105)
30 DBL DB Front Rack Alt. Lunges (35/20)

*Cal C2: 65/50
Cal Echo: 40/32

(Score is Time)

KG BB: (70/47.5)
KG DB: (15/10)

Scoring:

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
1:00 Lat Foam Roll
1:00 Quad/Glute/Hamstring Foam Roll
1:00 Back Foam Roll

(No Measure)

Scoring: